Protein - dietary protein and weight loss Flashcards
What type of weight is lost during energy deficit (study)?
When comparing a ‘protein group’ to a ‘CHO group’, both groups lost weight, but loss in the protein group was partitioned to a significantly higher loss of fat/lean compared with the CHO Group.
What effect does an energy deficit have on FSR?
Energy deficit has a blunted response on FSR compared to energy balance.
How do we overcome the blunting of MPS during energy restriction?
By consuming high amounts (30g) of protein alongside resistance exercise - can restore rates of PS
How does high dietary protein promote high quality weight loss during energy deficit?
When comparing 2 groups in an Energy Deficit - 2.3 g.kg-1 or 35% energy from protein was superior to 1.0 g.kg-1 or 15% energy from protein for maintenance of lean body mass during short-term
hypoenergetic weight loss.
Change in fat mass was the same
What are the 2 main key factors which may help lean mass preservation/gain during energy restriction?
- Exercise (resistance) training
- High protein diet (1.2-2.3 g/kg/d)
What are the 4 peripheral key factors which may help lean mass preservation/gain during energy restriction?
- slow rate of weight loss
- early post-exercise protein intake (leucine-rich, rapidly digested source)
- high dairy protein consumption (3-7 serves dairy/d)
- balanced distribution of protein intake (young - 20-25g protein/meal; old - 35-40g protein/meal)